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<span style="font-size:medium;"><span style="font-family:Calibri;">Goal was to PR. Second goal, sub 2:30 (which was last year’s goal) and third super secret goal was 2:19 (rather unlikely but I was going to try and leave it on the course).</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Weather was perfect. 28degrees, 8-9mph winds for WC around 19. Warmed up a bit and was sunny, so it was just fine. Ending temp around 32.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">2 weeks into new shoes, new orthotics. Was nervous about this as I had never gone this long, or hard, in these.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Final time was 2:32:59. A PR of almost 6 minutes from last year. Respectable. The days of 40min PR’s are gone, I need to adjust my brain, but it’s all good.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">A lot of things hurt now. I feel like I gave a 2:10 effort, so I must say I am a LITTLE (not a lot!) bit disappointed in that regards. But the fact of the matter is, I just started with these shoes/orthotics 2 weeks ago and they have changed my form. I think come summer, they’re going to allow me to go to the next level. I’m using muscles that haven’t been challenged this way before, and I need to give them more than 2 weeks before beating them up</span> <span style="font-family:Wingdings;"><span style="font-family:Wingdings;">J</span></span> <span style="font-family:Calibri;">I knew it was a risk and it still came out ok. I have every confidence that come Steelhead, I’ll be in far better running shape (not that I am in bad shape, I’m in pretty good shape – but still adjusting to these things)</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Hydration: I drank 30oz from my amphipods and water from 4 aid stations (maybe 4oz/ea) and Gatorade at 3 aid stations (maybe 4oz/ea) for 58oz. I don’t think I drank enough. Granted it was cold, but for the time I should have been higher.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Nutrition: I took 1 gel + banana 30min before, 1 gel 2 min before, then at 2.5, 5.0, 7.5, 9.0, 12.0 = 750cals. I think I took in “da minimis” in food. Should have done one every 2 miles or more I think, in retrospect. See notes re: 9miles.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Warmup was 1.5-2.0 miles (didn’t track) of running and stretching. Spent 30min. Every 6min, on schedule, the shins cramped (not EHL, this time Anterior tib – which is normal with these shoes, so far). Stretched like a madman. Stretched before I left too and exhaustively used foam roller. I tried hard to get it worked out but I no point was I confident I did, so I decided to bring “The Stick” with me and shove it in my jacket. Heh, what’s an extra couple pounds!</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Miles 1-3 - First 5 minutes felt fan-frickin-tastic. I was running “easy” and holding 10:30pace. I didn’t worry about the hordes pulling away from me, I was so happy to see a bunch of people BEHIND me for a change</span> <span style="font-family:Wingdings;"><span style="font-family:Wingdings;">J</span></span> <span style="font-family:Calibri;">However, then the shin start bitching. I decided that it had gotten enough attention pre-race so I would experiment with just “sucking it up” and running through it – instead of babying it. I had nothing to loose really, either I loose time stopping NOW or I loose time later. It wasn’t affecting my form it just hurt like hell. So… I just kept going and sucked it up. Around 22min I felt those “woosh” and the pain was gone. All at once. It was AWESOME. All rollers until 2.5 and then there was a medium hill followed by big descent which I hauled down. At 2.5 was an aid station, had Gatorade and Water and hit a Gel. Passed a few.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Miles 4-6 – Flat section, held nice and steady. Things working well. Focused. Alert. Picked up a running buddy for a while, helped keep up the pace as he wouldn’t let up. We pulled each other most of this time. By Mile 5 my right ITB was really cramping though, these hills were taking it’s toll so I decided to use “The Stick” and work it. I did Quads and shins but they didn’t really care. But both ITB’s clearly needed it... Mile 5 has a big hill, it hurt. Bad. Another Gel. Then another hill. This course is just harsh. I had run every hill to this point and almost walked a bit, but managed to make it. I held a fair pace (for me) too on the hills without spiking out. Lost my running buddy on these hills, he had to walk, I think he had picked it up a bit too much. My right foot feels like there is an extra “pad” in there, it’s making my toes feel a little funny… Keep shifting them. I steadily gobbled up people. Love it.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Miles 7-9 – Another big hill and then finally a big descent, which I used to make up some pace. Then a flat slight downhill, which I picked up the pace. Picked up and lost and picked up another running buddy, this guy was HUGE! 6ft 5in and 250 is my guess. Red as a beet too. I feel his pain! Alternating burning hot and freezing cold. My right foot officially hurts now, I think I’m getting a blister. Stomache not real happy. Gel anyway. I passed a TON of people during this phase, maybe 20?</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Miles 10-12 – This section is just pure hell. Starts with a monster hill, a descent, and then a serious of medium and smaller hills, all at the point at which you’re already plenty abused. Right before the monster hill, I felt a sudden loss of energy and everything that was a “little” pissed at me suddenly became a lot pissed. I walked probably 50% of the monster hill, slammed a gel even though it seemed too soon, and tried to recover. I stopped and used “The Stick” somewhere before monster hill . The pissed-off-parts did not subside, but energy did come back so I decided “this is the part of the race that is going to suck so just deal with it” and motored on. My right foot really hurts at this point. I am certain I am going to have a huge blister. Another Gel at 12 aid station. I passed a more than a few people, I’m somewhat surprised considering how slow I felt. But everyone was hurting. I stopped and used “The Stick” somewhere in here, but I can’t remember, this section was a pain-tired-blur part of the race.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 13-end - This is a “flatter” section with only 2 hills and mostly flat (slight uphill) section. It hurt. I was tired. But I just got into the zone and kept going. I had no kick at the end. I left it on the course. I had to walk part of the “little” hill at the end. I sounded like I was having a heart attack, I’m sure with the heavy breathing. I was focused on the finish! A few people passed me during this time, including “Huge Guy”.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">After finishing, I walked a bit to unwind. I went to get my results printout and after standing a couple of minutes my legs – like every freakin muscle started cramping all at once. I reflexively started running, and although it was horribly painful the cramps went away. I ran to my car and got my recovery drink, then ran back to the gym to meet up with friends. Just what I needed ANOTHER .75 miles</span> <span style="font-family:Wingdings;"><span style="font-family:Wingdings;">J</span></span> <span style="font-family:Calibri;">Legs were fine after these slow runs. Got a massage on site just to be sure. Best $10 I’ve spent in a long time!</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Met Huge Guy and other running buddies at the finish, that was fun! No Kickrunners, but many local folk were there today and post-race party after. Beer. Hmmmmm....</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Splits</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 1 – 11:40</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 2 – 11:37</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 3 – 11:22 (shin pain gone)</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 4- 11:21</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 5 – 10:54 (seemed to be a bit short)</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 6 – 12:27 (seemed to be a bit long)</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 7 – 12:18</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 8- 11:25</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 9 – 10:31 (others had fast time, flat and downhill “slant” so might be ok)</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 10 – 13:09 (monster hill)</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 11 – 12:14</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 12 – 12:19</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 13 – 11:38</span></span><br><span style="font-size:medium;"><span style="font-family:Calibri;">Mile 13.1 – 2:32:59 (watch time)</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">HR AVG was 169. 190 at the end. Most of the time moving between 165-175 mostly in relation to hills. So clearly, my effort was consistent.</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">640ft of climb overall (similar to Alcatraz, but this is a longer course)</span></span><br><br><span style="font-size:medium;"><span style="font-family:Calibri;">Average pace was about 11:30 and I really did a pretty good job of holding it, until the 10-12 section which was a pretty evil section so I don’t feel bad considering the terrain. I think It was a very consistent effort over the distance. I felt solid for 9. The rest was hard</span> <span style="font-family:Wingdings;"><span style="font-family:Wingdings;">J</span></span></span><br><br><span style="font-family:Calibri;"><span style="font-size:medium;">But now I can't walk down stairs, but it's all good. "Only" have an easy swim tommorow thank goodness <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></span>
 

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Great race report. Your reports always inspire me.<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Thanks!
 

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Nice strong race Ronbo! That course sounds brutal but you did it! Congrats on the PR. I've no doubt you would have hit 2:30 on a course with fewer hills.
 

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Okay Ron here's the plan, dog the swim and the bike at Steelhead and then we can run together since I won't have a prayer<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Okay, so maybe the days of 40 minute PR's are a thing of the past, but with a 6 minute PR over the half marathon distance considering you are by far no longer a newbie, that is commendable, because the truth is, I know pretty much only one person who, in similar background to you, can say they can notch a 6 minute PR. That person is YOU!<br><br>
GREAT FREAK'N JOB! Seriously, think about what you just did, this being early season, on new orthodics, etc. You know this stuff, now take it to the bank, and once there you'll take to that next level.
 

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Great Job, Ron! Sounds like you pushed hard for the whole race - that is some serious effort. 6min PR is huge when your target was to PR, considering a new orthotics, been busy, and sick and all that. Congrats!
 

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Ron great job and PR over last years race! 10-12 sucked big time no doubt, why does the big hill always come when you're already tired <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I must have just missed you by minutes at the end.<br><br>
This should be a great race for you to prepare for Alcatraz, and by Steelhead, you'll be all set! Congrats!
 

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6 minute PR? Wtg bud!<br><br>
How about I run the halves, and you do all the swimming for both of us, ok? We can duke it out on the bike, or ride together, depending on the mood.
 

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Ron - great job, simply a great job. As you get faster, you can pretty much forget about the 40 minute PRs. Take pride though, 6 minutes for a HM is nothing to sneeze at!<br><br>
It's really good to see that you seem to be working through some of your leg issues. My fingers are crossed that the new shoes/orthotics will help make a lot of those issues a thing of the past. Way to push through the pain.<br><br>
You're going to simply crush Steelhead this year!<br><br>
Mike
 

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A 6 min. PR is awesome!!! Sounded like a hard course. Glad you were able to run through the shin pain and get rid of it early on. With the changes in the footwear and such, that is an AWESOME PR!! Great RR!
 

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Excellent! 6 minutes is a huge PR. Certainly would have been a few minutes better on a flat course. You are tearing it up. A couple more tweaks and you will be running without problems.
 

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way to PR on a tough course! I think what's just as impressive as your PR is your mental effort to not quit when your body started yelling - and I am cracking up at the image of you running with the Stick. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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